MOBILITY/SPECIFIC PREP
S1. Disc Frog Stretch
S2. Banded Hip Flexor (60 secs per side)
STRENGH
PERFORMANCE and FITNESS
(LINEAR 2 WEEK 2)
Back Squats
12-10-8–6-4-2
Complete a set every 2 mins
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
Aim is to finish on 90-95% of 1RM Back Squat for 2 Reps
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 18
50 Double Unders
400/300m Row or Ski Erg
50 Double Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats
AKL LADIES
STRENGTH
15-12-9 Reps of
Barbell Back Squats
Pushups to Target
7 Ring Rows after each set
CONDITIONING
AMRAP 15
50 Single Skips
300/200m Row
50 Single Skips
3 Rounds of
6 DB Snatch
8 DB Push Press (4 per arm)
10 Ab Mat Situps
MIDLINE
12-9-6 Reps of
Med Ball Sit-ups
Plate Lying Leg Raises
